Working out with erratic work schedules

[vetvso]

Getting a serious workout in when you work from 6 pm - 7:30 am. When I’,m done with work I’m exhausted so I go to sleep by 08:30. I then wake up at 5 pm and just start over. I do this for 3 days one week and 4 days the next week and go back and forth. I have been doing this for three years now, and it has been crazy difficult. Throw friends and family dying from covid or old age and your schedule to keep a solid routine can be difficult. I also ran into issues getting my TRT in 2021 and it does build some negatives in health.

Now I focusing on massive strength exercises since I managed to get a major workout in. My diet is healthy but I’m still using too many carbs. I have found that since I stopped my low-carb diet my ability to lift more increased.

So here is my crazy workout schedule:
Wednesday I wake up early for no reason and then have a solid workout.
Thursday - Work
Friday - Work
Saturday - Work 0r sleep
Sunday - Try to work out in the evening but it’s normally a half workout
Monday - Normally wake up earlier and work out in the morning. Another workout by 7 PM
Tuesday - Late morning workout and maybe evening workout if I feel good.

I need to do another blood test once I’m allowed to enter the doctor’s office. I’m blocked for not taking the covid shot. I do donate blood from time to time, and that has shown some antibodies.

The issue I’m having is that I feel kind of lethargic when I work out. I’m trying to frontload 1000 calories today before a workout to see if that helps some. I have not been doing pre-workout, and maybe I should.

Any suggestions?

 

[JLee]

I work a 12hr swing shift. A week of nights then a week of days. For me, I go before work at 2:30 am or pm. The last few hours of work is hell but at least my workout was good.

 

[vetvso]

I guess the issue is how much sleep is enough for a good workout?

 

[Poppy]

I got nothing but what works for me. Beings I’m old and useless… I switched to a more fluid schedule. Train when I can regardless of the week day. I usually try not to train more than 2 days in a row but I will if it looks like my schedule will keep me out of the gym for a couple of days.

As far as carbs…again, i will be of no help. I’m on a carb restricted diet due to health reasons so I operate on fewer than 150 grams@day very regularly. I make every effort to get a chunk of them in around my training.

 

[JLee]

That’s tough to say. If I can get 6hr of uninterrupted then I’m ok but if I end up doing alot of OT then I prioritize sleep. So if more sore then normal and really dragging ass then maybe try every other day. Not sure if that helps.

 

[Poppy]

The older i get it seems like I require more sleep. I get every bit of 7-8 hours a night.

 

[vetvso]

I lay down for 8hrs but don’t sleep the whole time. I’m curious if eating first with my new Echelon pre workout drinks help. I would love to get a 1-2hr power workout.

 

[vetvso]

I’m goin back on low carb soon. It keeps my water weight down and it’s lean out more.

 

[Poppy]

I don’t like it! I like to eat…

 

[vetvso]

The issue I have is getting the propped amount of calories. I have to do high grade hamburger at 80/20 to get the cals necessary to get stronger. Without the carbs it’s really hard but I do looses BF.

 

[rnmuscle]

When I was a bit younger and even 3 years ago, I would do 3 x 12 which turns into 14 and try to workout 1hr before the next shift, so I had to move fast. Get a pump, drop sets, giant sets, whatever. I actually really liked when I first was doing 3-4 12’s a week. Lets say Thursday, Friday Saturday. I would go Thursday once. Then Maybe sunday once or Monday, Tueday, Wednesday, double split. Thurdays arms…sunday…whatever Legs. Monday would be Back in am with Hams, then PM Biceps, forearms ,calves, Tuesday Chest a.m. then Triceps and abs p.m, wedsnesday Legs if not done before in Am and delts, calves p.m. or however you really want to split it. Gym has to be close by. cardio can be thrown in 3-4 xs a week especially if I was able to take a 30 minute break( almost never) you can do some cardio. I like to get in and out in an hour max other wise my mind wanders to the Litle yoga shorts doing squats!!! your doing it it looks like anyway on 2 days.

 

[Dirtnasty]

Sleep will be a factor that you either get or have to sacrifice. I get 4-5 hours of sleep on work days

 

[vetvso]

From the sound of things, I’m not that abnormal. I’m going to try and get up 1hr earlier and spread the workouts some. Today was really good, and that new Echo drink above did help along with the pre-loading cals.

 

[Poppy]

There’s probably more of you guys than the other. I was the same way until retirement.

 

[NeuroRN]

I work 3 12’s. I only train 4 days a week usually when we’re on assignment. If we’re at home I’ll train 5 days a week thanks to a garage gym.

There’s no magic formula. Unfortunately it’s just picking something that works and sticking to it.

 

[vetvso]

Last week was really good and had some good workouts, The energy drink just before seems to make a difference on intensity,

 

[Dirtnasty]

I upped my caffeine to 300 mgs today I usually use 200 on heavy lift days but sometimes I need tht little bit extra

 

[vetvso]

My new energy drink pre workout is 300mg and seems to help, but I still get lethargic days.

 

[vetvso]

My new TRT doctor seems to be on it. She is having me try her her new test E cream later this and with HCG one her shortages go away. For now she wants me on clomid 3x weekly along with the Test E. My new blood work should be in next week and then she will do it every 2 weeks until the protocol under her is dialed in.

 

[Dirtnasty]

Yeah I only use caffiene three times a week so when I use it it hits